My Carrot, Lentil & Coriander Soup ticks all the boxes at this time of year:
Low fat, cheap to make, makes use of possible food waste, sustainable, seasonal, filling, high in Protein, Vitamin A, Iron and Fibre, Vegan, Lactose, Gluten Free (always check the food label, this particular brand couldn’t guarantee it because of where they are manufactured) and incredibly delicious!
Ingredients (Makes Approx 8 portions)
2 Tbsp Oil
1 & a half White Onion
1 Tbsp Ground Coriander
2 Litres Vegetable stock
150g (Approx) Lentils
Just over half a supermarket bag of fresh Coriander
1. Slice the onion, slice carrots and parsnips into rounds.
2. Heat the oil in a large soup pan.
3. Add the onion, carrots, parsnips and ground coriander to sauté.
4. Once the veg has softened, after approx 5 minutes, add the stock and lentils.
5. Taste & season if required with salt & pepper.
6. Bring to the boil and then simmer for approx 20 mins until the root veg is soft.
7. Ladle equal amounts of liquid and veg from the soup pot into a blender.
8. Add a handful of coriander (including the stocks) to the blender and blitz.
9. Do this in approx 3 batches.
10. Either serve or ladle the soup into Tupperware to be refrigerated or frozen.
11. Serve with coriander leaves as a garnish and enjoy!
You can use a hand-held blender (I still can’t find mine since moving back from Australia)! You can also use potatoes instead of parsnips, I just had a couple after Christmas that needed to be used. Similarly, I had pretty much a full bag of carrots which would soon go bad if I didn’t do something with them, hence the soup! Also, the onion is variable too, I had half an onion that needed used to stop stinking my fridge out so I used 1 & a half onions. The lentils are a fantastic source of fibre and protein, if you are vegetarian or vegan, ensuring you get plant based proteins is essential, so including ingredients like lentils in soups is a good way of doing it. The addition of lentils also means the soup has a lot more substance to it as opposed to traditional carrot and coriander soup which is generally a thinner consistency. Making your own easy homemade soup means you know exactly the ingredients that have gone into making it, a lot of tinned and chilled soups contain a lot of salt and sugar as they are good at preserving shelf-life, whereas this soup contains no sugar and a pinch of salt. Cooking from scratch is not only cheaper, it’s healthier and tastes so much better. Enjoy!